16 Apr Danny Bellmore Week #2 of Precontest
I recently did the Maine State Open back in November. Even though I benched and pulled my best I wasn’t very pleased with my performance.
I am currently in the pre-contest phase of my training for the 2016 APF Senior Nationals in Jacksonville, Fl. Brian will be handling my programing for the next 10 weeks.
[wa-wps]My squats felt good this week. I still need to get the bar higher on my back. I will be working on this during my deload next week.
Squat
75% 575 6 singles
2” high Box Squats
335 x 5
375 x 5
405 x 5
435 x 5
Bulgarian Split Squats
75 3 x 10
Suit Case Carry
100yds each side
For whatever reason my bench has been lagging through the off season. This week the bench felt good over all. I need to work on my foot position, more out in front of me and not so wide. I need to get my hips higher.
Bench
75% 475 6 singles
Raw 2 brd
245 x 6
275 x 6
300 x 6
DB Floor Press
50 x 15
60 x 15
60 X 15
DB Skulls
40 x 10
45 x 10
50 x 10
Kick Back’s
25 3 x 15
The deadlift felt really off this week. I am working with some new gear so all I need is more time here.
Deadlift
75% 485 6 singles
5” Conv Block Pulls
325 x 3
375 x 3
415 x 3
Barbell Row
125 x 12
135 x 12
145 x 12
Dumbell Shrug
70 x 12
80 x 12
90 x 12
Bird Dogs
3×15 15 sec hold
Danny Bellmore
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